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carrots and ranch

Ranch Dip

It’s the little things in life that make the most difference, don’t you think? Like someone waving you into a long line of traffic or a stranger holding the door open for you or getting a real letter in the mail. While these things do not seem like much, they can definitely put a smile on my face during a pretty crappy day.

The same thing happens with nutrition. It’s the little things that can make a big difference. Are you frustrated because your weight loss has slowed down in the past few months or maybe you have hit a weight loss plateau? Look at the little things!

  • How much oil do you use when cooking?
  • How much cream do you use in your morning coffee?
  • Are your veggies saturated in margarine?
  • Is there more dressing than salad on your plate?

I’m not saying that you shouldn’t use any of these things, but the quantity matters. If this hits home with you, that’s okay…I have a trick up my sleeve to share.

Plain greek yogurt. It is such a versatile food. It can be use as a substitute for mayonnaise in many recipes, on taco salad instead of sour cream, and my favorite…as ranch dressing.

Here’s the skinny on how to use plain greek yogurt as ranch dressing.

This is a very complex process….so I hope you are ready.

carrots and ranch

This protein ranch dip is probably one of the easiest substitutions you can make to your meals to make it just a little healthier. Remember, it’s the little things!


Chipotle Lime Shrimp

Do you have a busy schedule this week?  Stay on track with these quick and easy chipotle lime shrimp!  I like to keep a bag of frozen shrimp on hand for the days I’m too tired to cook, haven’t made it to the grocery store, or need something simple for a busy night.  Pair pre-cooked frozen shrimp with some chipotle seasoning and fresh lime juice and dinner is ready to go!


Tofu Scramble

Tofu Scramble

Let’s talk about breakfast. I love it! But unfortunately I find myself eating eggs a lot and I’m getting a little tired of them. I was trying to think of high protein breakfast foods that weren’t the same old cooked eggs. Tofu is perfect in this situation! Now, I know tofu is thought of as boring and people think it’s just a lame (or gross) alternative to meat, but get excited because this recipe for tofu scramble is delicious.

The great thing about tofu is that it hardly has any flavor on it’s own which makes it super versatile. This tofu scramble has a ton of flavor and will keep you full for a good amount of time.

This recipe is considered vegan as well as vegetarian because it contains no animal products at all.


bowl of cauliflower rice

Cauliflower Fried Rice

This recipe for cauliflower fried rice is an excellent dish for lunch time, or even a light supper. With the mix of cauliflower and eggs, you get a perfect mix of protein and non-starchy vegetables. This recipe has only a few ingredients, and adds a big bang of flavor and nutrition!

Cauliflower Fried Rice

Cauliflower Fried Rice

While shopping at target the other day I found pre-chopped cauliflower! Talk about convenience.


You can purchase these cauliflower crumbles, or you can simply place cauliflower florets in a food processor and process it until it resembles rice. It’s actually very simple to “rice” the cauliflower in a food processor (and more cost effective) but this option is convenient and quick!

Follow the steps for a quick and delicious Asian inspired dish. 


Veggie Chili

 If you are looking for more ways to incorporate vegetables into your diet, this veggie chili is for you! This vegetarian chili especially delicious. It has black beans, red kidney beans, tomatoes, a ton of vegetables, and spice which makes it flavorful yet easy to make. This veggie chili is very flexible. You can add more or less of any of the vegetables or beans. This vegetarian chili is the perfect bowl of comfort food that you can eat guilt-free!



– Remember that protein should be the main component to your meal after bariatric surgery. Add tofu or cheese to the pot to increase the protein and keep the recipe vegetarian.

– To avoid drinking any liquid with your meals, strain solids from chili OR drink liquids from the chili before eating the solids.


Buffalo Chicken Dip

I explore new foods and create recipes year round. Buffalo Chicken Dip is one of my new favorites. I am more creative with recipes during sports seasons…maybe because we have friends over more often and I want to try new things? Whatever the reason, I’m excited to share this new favorite with you!

I made this Buffalo Chicken Dip for a gathering this Sunday and it was a hit! The high protein, low carb nature of this recipe makes it great for post bariatric surgery or any weight loss plan.

I ate it with celery, but my husband and his carb loving friends opted for pita chips. It is versatile, flavorful, and easy— everything you need for a last minute party.


Buffalo Chicken Dip with celery

meal plan image 2

Dinner Meal Plan

meal plan image 2If you have heard it from me once or a million times- my story never changes. Having a meal plan is important. Period. It is one of the best things you can do to prevent slip ups. If you can’t do it at home, then no worries! I have you covered with a plan for dinner each night this week, including a grocery list. Enjoy!

Click the link below for the menu, then follow the link for each recipe.

Dinner Menu

Chicken Nachos

Fiesta Chicken Salad

Spaghetti and Meatballs

Spinach, Chicken and Feta Salad

Taco Soup

Spinach Feta Meatloaf


Blog Disclaimer

Grilled Asparagus

Grilled Asparagus

As I’m writing this blog, I am sitting underneath an umbrella with a cool breeze in the air and a nice glass of sun tea in my hand. Not a worry in sight.


Aaannnddddd, now I’m back to reality. Thank you for going on that daydream with me. I’m craving a vacation in the salty, cool breezes of the beaches we visited last August. Alas, I will have to settle for the mist from my backyard sprinkler.

I gravitate toward the grill more and more often when the days get long. One of my favorites during this time of year is grilled asparagus.


Serve grilled asparagus alongside grilled pork chops


grilled asparagus

Grilled pork chop on a bed of grilled asparagus

I hope your daydreams will take you someplace where it is cool and all the meals are prepared for you. 

Crustless Quiche

Two eggs and a piece of bacon walk into a bar. The bartender says, “Sorry, we don’t serve breakfast here.”

Good thing this isn’t a bar because life without eggs and bacon would be a sad life, indeed. But this isn’t your traditional eggs and bacon breakfast. This crustless quiche is simple, but is something you could serve for brunch.

The beautiful simplicity of a crustless quiche will do well for any crowd. If you are feeding a crowd, pair it with some plain greek yogurt and berries in small bowl.

Crustless Quiche

salad- side view

BLT Chopped Salad

Knowing that you should avoid certain food is not the same thing as not wanting a certain food (cue bread cravings.) The mind is a very strong thing. You can try all of the tricks- exercise, drink water, leave your house, etc, but every once in a while your brain just doesn’t quit. That’s how I felt last week (yes, dietitians have cravings and struggles too). I wanted a BLT sandwich. Really wanted one. So I did the most logical thing I could like of….I had a BLT…without the bread…plus some other yummy ingredients. Lo and behold, my craving was satisfied. If you are a BLT lover and a salad lover, then you will love this BLT Chopped Salad.

salad- side view

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Contact Info

WeightWise Bariatric Program
1800 S. Renaissance Blvd.
Edmond, OK 73013
Fax: 405-341-2495



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